WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Old MacDonald” 5 Rounds: 100 Meter Farmers Carry (53’s/35’s) 30 AbMat Sit-ups 20 Slam Balls (30/20)Looking for these 5 rounds to take somewhere between 20-30 minutes to complete.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Pausing Overhead Squat Build to a heavy single with a 3 second pause 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Double Jointed” AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double UndersExpect to complete 3-4+ rounds.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Sea Horse” 3 Rounds: 40/30 Calorie Assault Bike 800 Meter Row 400 Meter Run 20 Burpees45 Minutes alloted for this workout.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Macho Man Complex Build to Heavy Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Randy Savage” AMRAP 12: 3 Rounds of “”Macho Man”” (135/95) 15 Toes to Bar 1 Round of “Macho Man”: 3 Power Cleans 3 Front Squats 3 Push JerksLooking for athletes to complete 3-4+ rounds in “Randy Savage”
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) “Lynne-sanity” 5 Rounds: Max Bodweight Bench Press Max Strict Pull-ups 400 Meter Run
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